What is a fall?

A fall is an unintentional event which results in a person coming to rest on the ground, floor, or other lower level. (World Health Organization, 2007)

Falls are not an inevitable part of ageing, although the risk of falling does increase with age.

Falls are caused by a combination of risk factors, and many falls can be prevented with changes to lifestyle and homes.

A fall can also be a sign of infection.

Falling over can have a significant impact on a person’s health and wellbeing so take the time to read this booklet which contains information to help to reduce your risk of falls and avoid injuries that can occur because of falling over.

Oxfordshire Falls Prevention Service offers an assessment to help people avoid falls and regain confidence if they have experienced more than one fall.

Reducing risk of falls and injury

In your home

Take your time answering the door or telephone.

Get help to do things you find difficult which might involve lifting or over-reaching.

Organise your home so that climbing on furniture, stretching and bending are kept to a minimum.

Clean up spills as soon as possible and avoid walking on wet floors.

Keep walkways and stairways clear and free from clutter.

Prevent tripping by securing any loose wires, carpets or rugs.

Get your pet a bright collar and/ or bell.

Bathroom

Use a non-slip mat in the bath or shower.

Consider grab rails by the bath, shower and toilet.

Consider sitting down when getting dressed and undressed.

Avoid rushing to the toilet, use continence products if needed.

Bedroom

Turn on a light when getting out of bed and take your time when getting up.

Have a torch next to your bed if you can’t reach the light and / or in case of power cuts.

Avoid wearing trailing long clothing and having loose bedding that you could trip over or get caught in.

Stairs and hallway

Use a secure handrail and consider having one on both sides of the stairs if not already in place.

Avoid carrying multiple or heavy items up and down steps.

Make sure halls and stairways are well lit.

Outside

Have an outside light on when leaving or returning home in the dark.

Fix loose or uneven pathways and consider rails for outdoor steps.

Avoid bending down and stretching up when hanging out the washing if it makes you feel unsteady.

Eyesight and hearing

Have your eyes tested regularly.

Have your hearing checked as ear problems can affect your balance.

Varifocals and bifocal glasses can increase your risk of falling, particularly on steps, so please consider single lenses.

Footwear and feet

Wear well-fitting footwear which is fastened, provides grip and encloses your whole foot.

If you are unable to take care of your feet yourself, use the Podiatry website www.rcpod.org.uk and click “find a podiatrist”.

Age UK offer a toenail cutting service at clinics across Oxfordshire for a fee. Call 01865 717 615 for more information.

Food and drink

Eat well and drink 6-8 non-alcoholic drinks a day, unless you have been told you are on a fluid restriction.

Not eating and drinking enough can make you feel lightheaded and faint.

If you need to drink more fluids, start by 1-2 extra drinks and gradually increase.

Drinking too much alcohol will increase your risk of unsteadiness and falls. You may find that you cannot drink the same amount of alcohol that you used to.

Medication

Some medication can make you feel dizzy, unsteady or sleepy.

Speak to a GP or pharmacist if you think your medicines could be affecting you in this way.

Infection

Having an infection may increase your risk of falling.

Should you feel you have an infection please seek help as soon as possible from your GP, 111, Minor Injuries Unit or Pharmacy.

Symptoms may include urinary symptoms, a new cough, feeling more confused or being less steady on your feet.

Walking aids

Using a walking aid gives your brain extra information and may help you to stay steady.

It is important that your walking aid is the right height for you and in good condition.

Bone health and dietary supplements

Both Calcium and Vitamin D are important for strong bones.

If you are unable to get all the calcium you need from a balanced diet you may need to take supplements.

Vitamin D is harder to obtain from diet and Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

Those at risk of vitamin D deficiency should take a daily supplement.

Vitamin B12 and folate are important for keeping the nervous system healthy.

Symptoms of B12 deficiency include tiredness, muscle weakness and falls. Speak to a healthcare professional and consider taking a supplement if you have symptoms.

Physical activity

There is strong evidence that regular strength and balance exercises decrease the risk of falls.

Try to complete these exercises at least twice a week.

There are a variety of local groups on offer.

Find the phone number or email in the Useful Contacts section to refer yourself.

Age UK: Strength and Balance Exercise Classes will support you in maintaining health, mobility and independence, with a variety of group exercise classes, across Oxfordshire and online.

Age UK: Stay Strong and Steady is a free in person falls prevention programme for those who are worried about their balance or have had a fall.

Active Oxfordshire: Move Together is a pathway into physical activity designed to support, advise and guide people living with long-term health conditions, helping them to move more and improve their physical and mental health and wellbeing.

Balance

If you are worried about your balance; take your time when standing up, concentrate on doing one thing at a time and turn slowly making sure you lift your feet from the ground rather than twisting on one foot.

Get up from your bed and chair slowly and in stages.

Sit on the side of the bed and count to 10 before setting off.

Try to improve your balance by performing regular balance exercises.

Visit www.nhs.uk/live-well/exercise/balance-exercises/ for some recommended exercises.

Make a plan in case you fall

• Carry a cordless phone or mobile phone and have numbers of people who could help you programmed in.
• Place cushions and blankets around the house to use to keep warm and comfortable if you fall and need help to get up. Make sure they are not a trip hazard.
• Consider getting a pendant alarm or falls detector. Consider how someone might get into the house if you fell and whether a key safe would be helpful.
• Think about or practise how to get up from the floor (if appropriate) to help with your confidence if you do fall.

If you do fall

• Stop – lie still, try to stay calm and check yourself for injuries.
• Think – if you are unhurt try to get up if you can.
• Plan – if you cannot get up, keep warm by covering yourself up by anything to hand such as a blanket.
• Keep moving – move the parts of your body that don’t hurt to prevent pressure building up on the bony parts. Try to move at regular intervals from one side to another until help arrives.
• Attract Help – use your phone or pendant alarm, bang on the floor or shout for help.

Useful contacts

Oxford Health Single Point of Access (SPA)

Call 01865 903750 8am – 8pm, 7 days a week.

Access community health services such as the Falls Prevention Service, Community Therapy Service (physiotherapy and occupational therapy for housebound adults) and Community Nursing.

Oxfordshire County Council Adult Social Care

Phone 0345 0507666 or visit www.oxfordshire.gov.uk if you need support from social services.

Age UK Oxfordshire

Visit www.ageuk.org.uk/oxfordshire or phone: 0345 450 1276

For information and advice for people in later life.

For exercise groups mentioned previously

Email: active@ageukoxfordshire.org.uk Phone: 01235 849 403

Assisted Bin Collection

Contact your location council if you require assistance with your bin collection.

Attendance Allowance

Phone 0800 731 0122 or visit www.gov.uk/attendance-allowance

Attendance Allowance helps with extra costs if you have a disability or health condition severe enough that you need someone to help look after you.

You do not have to have someone caring for you in order to claim.

Carers Oxfordshire

Phone 01235 424715 or visit www.carersoxfordshire.org.uk

For information and support for unpaid carers

Community Safety: The Fire Service:

A firefighter will visit your home free of charge to advise you on any fire risks and how to stay safe.

Contact The Safe and Well team via the online form at  www.oxfordshire.gov.uk/fire-and-community-safety/community-safety/safety-home/keep-safe-and-well

Dementia Oxfordshire

Phone 01865 410210 or visit  www.dementiaoxfordshire.org.uk

For support for people living with dementia

Home Improvement Agency

Helps older homeowners and private tenants organise repairs, improvements and adaptions to their homes.

Phone: 01865 252788 (Oxford City) or 0300 373 5663 (South and Vale)

Live Well Oxfordshire:

Phone 01235 849410 or visit https://livewell.oxfordshire.gov.uk

This is a directory of local activities, groups and services in Oxfordshire

Move Together

In Oxford City, phone: 07824 321720

In Cherwell, phone: 01295 221575

In South & Vale, phone: 07717 836750

West Oxfordshire, phone: 01993 861564

Website: www.getoxfordshireactive.org

Oxfordshire Advice Partnership

Phone 01865 410660 or visit www.oxfordshireadvicenavigator.org.uk

for information on benefits, entitlements and debt support.

Get involved

We are keen to involve service users in how we develop our service.

Why get involved?

To use personal experiences of healthcare to help improve quality and develop services

To use skills to improve healthcare services

Used lived experiences to empower others and educate staff

What can I get involved with?

Interviewing potential new staff members

Presenting a personal healthcare story to help the team or Trust learn from your experiences

Reviewing and developing essential information such as leaflets, posters and websites

Helping to develop and deliver training for our staff

Participating in a focus group to give your views on a specific topic

How do I get involved?

Contact getinvolved@oxfordhealth.nhs.uk